Short, practical lists to help you prepare well, ask the right questions, and start safely.
These are educational guides, not medical instructions. If you have complex symptoms or you’re under medical care, always take personalised advice.
Start here
- Consultation prep checklist
- Travel and arrival checklist
- Packing list
- Food and routine prep
- Detox and Panchakarma safety
- Aftercare checklist
- Questions to ask before you book any retreat
- Request a programme plan
Consultation prep checklist
Use this before your first Ayurveda consultation or when you request a programme plan.
Write down:
- Your top 3 concerns in plain words (sleep, stress, digestion, pain, fatigue, weight, recovery)
- When it started and what you think triggered it
- Your sleep pattern (bedtime, night waking, dreams, waking tired or refreshed)
- Your digestion pattern (appetite, bloating, heaviness, acidity, constipation or loose stools)
- Your stress pattern (anxious, intense, flat, overwhelmed, restless, burnt out)
- Your current routine (meal timing, work hours, screen time, movement)
Bring:
- A list of medications and supplements (with doses if possible)
- Any recent test results or scans if relevant
- Any allergies or strong food reactions
Good questions to ask:
- What is the first priority for the next 14 days?
- What is one food to avoid and one food to prioritise right now?
- What would count as progress in week one?
Travel and arrival checklist
This helps you arrive calm, not drained.
Before you book flights:
- Choose the simplest routing you can manage
- If you’re exhausted, fewer flight legs usually beats a shorter drive
- Aim to land between 06:00 and 14:00 local time if possible
Documents and essentials:
- Passport and visa (if required)
- Travel insurance details
- Booking confirmation and address of your stay
- Emergency contact details
- Copies of key medical notes if relevant
Arrival basics:
- Have water ready after landing
- Eat simply on travel day
- Keep your first day light. No meetings, no sightseeing sprint
Packing list
You don’t need a suitcase full of “wellness gear”. Bring comfort and basics.
Clothing
- Light, breathable daywear
- A warm layer for evening or air-conditioning
- Comfortable walking shoes
- Swimwear if you plan to use the pool
- Simple loungewear for rest time
Health essentials
- Prescription medication in original packaging
- A small note of allergies and sensitivities
- Any key reports if you’re travelling for pain, sleep, or medical support
- Basic personal care items you tolerate well
Helpful extras
- Reusable water bottle
- Eye mask and earplugs
- A small notebook for notes
- A charger and power bank
Food and routine prep
A gentle 3-day lead-in can make your first days feel easier.
For 3 days before travel:
- Eat dinner a little earlier than usual
- Keep dinner warm and simple
- Reduce late-night snacking
- Drink more water, keep caffeine modest
- Try to protect bedtime consistency
If you tend to get reflux or heaviness:
- Avoid very late, very spicy, or very heavy dinners
- Keep evenings quieter and screens lower
Detox and Panchakarma safety
This is a safety check, not a judgement.
Be cautious and ask for clinical guidance if you are:
- Pregnant or breastfeeding
- Underweight, depleted, or recovering from illness or surgery
- Living with severe anxiety, severe depression, trauma symptoms, or severe insomnia
- Managing diabetes, kidney disease, liver disease, heart conditions, or complex medical issues
- Taking blood thinners, steroids, insulin, strong pain medication, antidepressants, or anti-seizure medication
Ask before joining any detox or Panchakarma programme:
- How do you screen for suitability?
- What are the clear reasons you delay or modify the plan?
- How do you handle medications safely?
- What are the warning signs that mean “slow down or stop”?
- What does aftercare look like?
Aftercare checklist
The goal is to carry the calm home, not lose it in two days.
For the first 7 days after your stay:
- Keep dinner lighter and earlier than usual
- Protect sleep timing as best you can
- Don’t rush back into intense workouts immediately
- Keep screen stimulation lower in the evening
- Continue the simplest parts of your plan first (meal timing, hydration, gentle movement)
If symptoms return quickly:
- Don’t panic
- Return to rhythm first: sleep, meals, and calmer evenings
- If needed, request a review or follow-up plan
Questions to ask before you book any retreat
If you ask nothing else, ask these.
Programme and safety
- Who assesses me and how is the plan personalised?
- How often are check-ins done and who adjusts the plan?
- What conditions do you avoid or refer out?
Medication
- Can I continue my prescribed medication?
- How do you handle medication safety and changes?
Outcomes
- What is realistic for my length of stay?
- What changes do people usually notice first?
Aftercare
- Do I leave with a written plan?
- What should I continue for the first 14 days at home?
